220426

25
Apr

220426

CF Barbending – CrossFit

Warm-up

FBB Big Squat Prep (No Measure)

EMOM x 9:

1 – 8 KB Offset Rack Cossack Squats

2 – 4 Burpee Broad Jumps

3 – :15 Machine Calorie Sprint

Weightlifting

Back Squat (10 x 2 ascending AHAP every 2:30)

1) Increase load every set starting from around 70-80%

2) Maintain a neutral spine

3) Squat to Depth

4) If any of the above is compromised…. its too heavy!

Scaling:

Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Finisher – Knees Over Toes Guys (Weight)

2 Rounds:

15 Patrick Step-ups/side

rest :10

30 Tibialis Raises

rest :10

https://youtu.be/HQQxNY8nKYs